Good Nutrition Month

This month you can commit some time to eat healthier. You can observe what types of foods your stomach can tolerate and can not. Incorporating more vegetables, fruits, and lean proteins is beneficial for your mood. You can start a plant-based diet or have a plant-based meal once a week. By doing this you will feel energetic, stronger, and more capable of sticking with a healthier meal plan. 

To eat healthier you have to begin gradually and know how to use your vegetables. Sometimes, you may want to try out a vegetable while being clueless about how it tastes. Other times, you may not like a vegetable because you ate too much of it when you were a child. However, our taste buds change over time, and you may want to add a vegetable you once disliked. Another reason is the importance of the nutritional value vegetables have for the immune system. 

Research the types of vegetables and learn how to use them in your recipes. Make your recipes based on what you have in your refrigerator especially if you have leftovers. Learn to use your leftovers for making your next meal. Observe how your family members make their meals. Enjoy making your meals while keeping in mind your taste buds and your family's taste buds. 

Planning your meals should not be difficult. Whether you have diabetes or another chronic disease, make sure you have a serving of vegetables and fruits. Also, include healthier drinks in your meals without overloading them with too much sugar. Consider eating certain foods in moderation.  Do not be afraid to use food substitutes for eliminating items that have too much starch, calories, sodium, sugar, and acidity.

Know what you like to eat when it comes to vegetables, fruits, grains, dairy, protein, and lean meats. Use your seasonings wisely and know what works well for your diabetes. If you want to have a vegetarian or plant-based lifestyle as a diabetic, keep track of your sugar levels. In the first few weeks, you may crave more meats if you are trying to become vegetarian. It is recommended to take B vitamins and a multivitamin. 

But if you do not want to become a vegetarian, you can always have one or two days of a plant-based meal. The entire day you can have a meatless meal. Having good nutrition habits will help your body function better and improve your mood. During the rainy season, you can make a variety of vegetable soups for your lunch or dinner. Here is the recipe. 

Ingredients: 

Two yellow squashes 

Two yucca roots 

One green bell pepper

One jar of baby corn 

Five carrots 

Two Zucchinis 

A bunch of radishes

A bunch of cilantro 

Cabbage 

One can of garbanzos 

One lemon 

Spices: 

Curry powder

Ginger powder 

Chicken bouillon or chicken broth or vegetable broth

Water 

Preparation and Cooking Time: 

Wash and peel the carrots and yucca roots. Wash and slice the cabbage, zucchini, and yellow squash. Slice the carrots and yucca roots. Add the vegetables to a pot with broth or water with bouillon. Then, add one spoonful of curry powder and one spoonful of ginger. 

Stir the vegetables and the seasonings. Wash the cilantro and remove the leaves. Add the cilantro leaves into the pot with the vegetables. Next, add the green bell pepper, baby corn, and garbanzos to the pot. Continue cooking the vegetables until everything is soft and tender. 

Wash and slice the radishes. Wash and slice one lemon. After that serve your vegetable soup with radishes and lemon slices. This soup serves about three or four people. Here are websites about good nutrition. 

Good Nutrition Month-Lintons Food Service Management:

November is Good Nutrition Month - Lintons Food Service Management (lintons360.com)

Nutrition-Kidney Organization: 

https://www.kidney.org/atoz/content/nutritionwyska

Healthy Eating Plate:

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

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